Studies suggest that up to 90 percent of pregnant women will experience low back and/or pelvic pain related to their pregnancy. The weight gain during pregnancy can also place additional stress on the hips, feet, ankles and knees. The pain also contributes to other problems, such as sleep disturbances, use of pain medication and disruption of activities of daily living — sometimes just standing for half an hour can prove too painful to manage.

As the baby grows, the abdominal muscles become stretched, and may not be able to provide as much support to the pelvis and spine. To help prevent low back pain and other aches, expectant mothers can perform simple core strengthening exercises that can help reduce stress on their back.

Keep your back healthy at home

Here are some ways to reduce the risk of back and neck pain:

Lighten your loadChoose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.

Stretch your bodyWhile your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.

Feed comfortablyWhen nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.

Keep tub trouble at bayAvoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

Shoulder openerBreathing deeply and calmly, relax your stomach musclesLet your head hang loosely forward and gently roll from side to sideBring your hands up to your neck and gently massage the back of your head and neckDrop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds